What Good Nutrition and a Healthy Diet Can Do for You

For good nutrition, a healthy diet is essential. A good multi-nutritional dietary supplement can be used as a kind of insurance, just in case you don’t get all of the nutrients you need from the foods that you eat. You are more likely to miss out on certain nutrients than others according to recent research.

For example, many people fail to meet their minimum daily requirements for vitamin D. Your body has the ability to make its own vitamin D from UVB rays of sunlight.

Doctors believe the high incidence of vitamin D deficiencies they are seeing may be due to increased sunscreen use or to changes in lifestyle that keep people indoors for most of the day. You can try exposing your arms and legs to the sun for 10-15 minutes per day.

Drinking a cup of vitamin D fortified milk every day is another option. If you decide to take a supplement, look for vitamin D3 or cholecalciferol. It is the most bioavailable form of the nutrient.

Nearly 70% of all Americans fail to meet the RDA for magnesium according to the USDA. Lack of energy is the number one symptom. Chronically low intake has been associated with diseases like osteoporosis, type II diabetes and asthma.

A growing number of researchers believe that poor nutrition is the cause of many seemingly age-related diseases. For example, lack of vitamin D increases a person’s risk of heart disease. A general lack of fruits and vegetables (staples of a healthy diet) increases a person’s risk of various kinds of cancer.

Many popular foods are high in calories, but very low in nutritional value. It is not unusual to find overweight and obese people that suffer from nutritional deficiencies.

The deficiencies may not be severe enough to cause death. A severe magnesium deficiency will cause heart failure. But the deficiencies are severe enough to cause damage to the body’s organs and shorten people’s life spans.

On the other hand, eating a healthy diet supports the body’s ability to repair damage. Good nutrition gives you energy, improves your mood and helps your immune system fight off disease.

In addition to fruits and vegetables, other staples of a healthy diet include fish and seafood, lean cuts of beef and poultry, low-fat dairy products and olives, nuts and seeds, oatmeal and wild rice. Foods that are not essential include breads and baked goods, pasta and white rice, white potatoes and refined sugar.

It’s okay to have those things every once in a while. But some people eat them every day.

Ingredients that should be avoided at all costs, because they are bad for your health and provide no nutrition other than calories are partially hydrogenated vegetable oils and high fructose corn syrup. If you avoid processed and packaged foods, you will be well on your way to eating the healthiest diet possible. 

 Top 10 Super Charged Energy Foods and Snacks You Will Want in Your Diet

We all need a boost of energy sometime during the day if we are extremely busy. There are many quick snacks and foods that can keep you going throughout the day.

Here are our top 10 choices:

1. Almonds - a handful of almonds in a zip lock bag kept in your purse for the times when you need a boost!

2.  Hard Boiled Eggs - a great snack which provides a great source of protein to give you a steady shot of energy when you are feeling a bit run down.

3.  Peanut Butter - a tablespoon of peanut butter provides your body enough magnesium and protein to give you a good boost when you really need it.

4.  Pumpkin Seeds - 2.5 ounces of pumpkin seeds are easy to carry with you and will provide you over 400 mg of magnesium to help reduce fatigue.

5.  Apricots – fresh is best, but for the on- the- go mom, try a handful of dried apricots kept in your bag when you finish a workout. They will supply you with enough iron and vitamin C to help you recover from that tired feeling after a good workout.

6.  Dark Chocolate – provides phenylethylamine and tyramine, 2 compounds that help raise energy levels, these combined with anti-oxidants make this sinful treat good for you! Don’t feel guilty about eating this, it actually improves your health.

7.  Salmon – provides your body with Omega-3 which is known to improve the health of your heart. It is also very high in protein which will help boost your energy levels.

8. Blueberries – full of very healthy nutrients, which include Vitamin E, Vitamin C and folic acid. Low in calories and high in fibre, try adding them to your high fibre cereal in the morning for a real boost of energy to get your day started.

9. Milk – the drink of choice for packing away protein, Vitamin B12, Vitamin A, Vitamin D and calcium.

10. Bananas – High in carbohydrates and potassium, the body does not store potassium naturally, so it’s always important to replenish potassium to avoid feeling tired and stressed during your busy day.

Don’t forget to drink plenty of water as well, to flush out toxins and keep hydrated throughout the day!

The Importance of Good Nutrition and Daily Supplements in Your Diet

When trying to take care of your body, one of the most important things to consider is a well thought out diet.  A diet can help a person loose body fat, gain lean muscle and lead an overall healthier lifestyle.  One of the most important of a diet to consider is getting proper nutrition.  Nutrients have many important functions in a person’s diet.  When talking about nutrition there are several components that play important roles. 

The first component of nutrition is the part that gives the body energy to function.  These are carbohydrates, proteins and fats.  The suggested ratio for these 3 is 45-65% carbohydrates, 20-30% protein and about 30% fats.  Manipulating this ratio can give results that will help a person reach their goals in body management.

The other 2 parts of nutrition go hand in hand, they are vitamins and minerals.  These substances do not provide calories to your body and therefore do not provide energy, but they do play an important part in proper body function and body reactions.  Vitamins and minerals help the body in the role of a catalyst, which helps the body perform reactions more quickly and efficiently.  Unfortunately many people do not get the recommended amount of these substances in their diets and are therefore not optimizing their bodies for peak performance. 

Taking daily supplements can be a great way for women who do not get these vitamins and minerals from their diets to keep their bodies running properly.  There are many different supplements on the market and it can be somewhat overwhelming to walk into the nutrition section of a store and try to make a decision amid the sea of choices.  It may be a good idea for a consumer to ask an associate to explain the many different options and what may be best for them. 

Once supplements are chosen and integrated into a nutrition plan the directions on the bottle should be followed closely.  Vitamin and mineral supplements are usually taken along side of your meals to help with absorption.  Also, you may want to split the dose into 2 smaller doses at different parts of the day for the same reason. 

In the end, ensuring that you get proper nutrition is one of the most important things that you can do for your body and it should be taken seriously.  It would be a good idea to research what vitamins have good reviews on the internet before purchasing, nutritional supplements can be very expensive and offer the same benefits as a lower priced competitor or store brands. 

 How to Maintain a Healthy Diet 

 

The suggested an intake of 2,700 calories a day for adults performing light work and 2,000 calories a day for women between the ages of 23 and 50.

The important parts of a healthy diet include the correct amount of: 

Fat ( are found in animal and dairy products, nuts, and oils)
Carbohydrates ( are found in fruits, vegetables, pasta, rice, grains, beans and other legumes, and sweets)
Protein ( are found in fish, meat, poultry, dairy products, eggs, nuts, and beans)
Vitamins ( vitamins A, B, C, D, E, and K)
Minerals ( calcium, potassium, and iron)
Water

Eating a variety of foods:

When shopping keep in mind things you can grab to eat when you are on the run. Fruit and Veggies are very important, and they are also very easy to take along with you. Grab an apple or banana for a snack on the way out the door, they are easy to eat on the run and will provide you with energy and vitamins to keep you going. This will help to ensure that you are getting all the essential requirements you need to maintain a healthy life.

Drinking plenty of Water:

75% of our body is made up of water, it is extremely important to get enough water as it flushes out toxins and waste products from the bladder and kidneys. The human body has no way to store water, so we must replenish the water daily. Without enough water our body will become dehydrated and will not function properly.
 

Vitamins and Supplements: